CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
30 hip bridges
Plate hold overhead 1 min
30 sec side plank/side
5-10 pull ups
10-20 ring rows
Metcon
Metcon (3 Rounds for time)
On a 36 Minute Running Clock…
Minutes 0:00-12:00:
3 Rounds:
20 Cal Row
20 Burpees
Time Cap: 10 Minutes
Minutes 12:00-24:00
3 Rounds:
20 Cal Row
20 T2B
Time Cap: 10 Minutes
Minutes 24:00-36:00
3 Rounds:
20 Cal Row
20 Wall Balls @20/14
Time Cap: 10 Minutes
